A Treasure Trove of Perceived Exertion Cues for All Intensities

I have been in Wichita for a wedding and recorded this quick video for you while there…



I had intended to record a video of a new profile called “Tour of the Training Zones.” My plan was to do it this past Wednesday, before leaving town early Thursday morning.

So all week, I’ve been preparing my profile and my cueing, got my playlist in order, and Wednesday morning I got my bike ready and my camera set up.

Then the pounding started…

Argh!! My next-door neighbors have been doing a remodel for the past month, and recently it’s subsided so I thought they were done! But Wednesday morning I discovered they were just getting ready for the biggest part…replacing the hardwood floors.

It only got worse as the day went on. (I share a wall with them.)

Alas…there was no way I was going to be able to video this. The bad news (well…not really bad news, except from the standpoint of the video!)…I left the next morning to go to my nephew’s wedding in Wichita.

When I get back late on Monday, I have only a few days before leaving again for Thanksgiving—after teaching a morning Turkey Burner class.

I will try to do it on Wednesday…but I can’t guarantee it.

It’s going to be a really helpful profile for you—at the very least, even if you don’t teach the exact profile, it will provide you with a ton of cueing for each of the various levels of intensity from Zone 1 (warm-up, cool-down, easy recovery) to Zone 4 (threshold, hard steady-state) to Zone 7 (explosive sprints).

It will be the cherry on the cake for our series on perceived exertion.

In the meantime, I want to give you some links to past ICA articles on cueing a wide variety of intensities using perceived exertion cues, as well as other motivational cues. In our archives, we have a treasure trove of tips on how to cue all levels of intensity from warm-up, to aerobic endurance efforts, to on-the-edge threshold sustained efforts, to high-intensity aerobic pushes.

Read these tips over the next week. Then, when I am able to video the “Tour of the Training Zones,” you will already have some good ideas on cueing at all levels of intensity and my profile will make even more sense. This will be true whether you teach with power, you use heart rate, or you have no metrics and only rely on perceived exertion.

Please leave a comment below if you have any questions on cueing any of these efforts.

Here are some general tips for cueing intervals and various efforts:



This is a good one for cueing warm-ups:


For cueing aerobic/endurance efforts:


Cueing for climbing intensities:



These two will help you with hard but steady state threshold efforts:



For cueing high-intensity anaerobic efforts of 1–3 minutes:


For cueing high-intensity anaerobic efforts that are less than a minute:



These are specific to sprinting:



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